Name: Playbook - Klabera Komini - Part 6
Uploaded: 2024-12-30T10:42:04.766Z
Duration: 15 min
Description: Part 6

I Am getting closer and closer to the split!

Mariana

Repeat 2x through for best results or if using on a rest day!

1 rep = bending at the waist and reaching chest to SHIN - hold for 3s

90/90 - 3s hold

- Start with one leg extended & one knee down on the floor (use a mat if this is uncomfortable). 
 - keep back foot flexed and toes flexed for stability on bent leg 
- HINGE at your hips and reach forward in swooping motion 

Repeat. 

If you have knee injuries etc. you can mimic this movement standing!!!

Dynamic half split

- start in a kneeling position 
- extend one leg out to the side - opening the hip 
- rock back and forth 

- repeat both sides

Externally rotated hip rocks

Forward fold - knee lifts

- start seated with both legs extended forward 
- space your feet out so they are slightly wider than hips for a “wide” stance 
- take an inhale as you hinge at the waist to reach forward 
- hold for an exhale and come back to starting position keeping back flat and core engaged

Dynamic forward fold - Wide stance

- start seated
- extend one leg straight out in front of you & the other bends inwards so that your foot is resting on your inner thigh
- Inhale & lift your arms 
- extend forward and reach for your extended leg 
- think “belly button” to the top of your thigh!

Single leg forward fold

In any way shape or form - hold your splits & breathe 😊

SPLITS HOLD

Part 6

It was not too bad for someone who doesn't  have much flexibility (and is 46 yr). My splits thought, I am about 1ft from the ground. Hopefully,  by working on flexibility every day, I xan get better sooner.l than later.

Lilian Matheson

Definitely stretched my hamstrings, but my hip flexors and quads still felt pretty tight🩵

Eleanor

Definitely stretched me harder than I have in a long while!

Maleah

Part 1

I like that even though I am not very flexible, I can do the exercises. I feel that I am getting better each time I do this series.

Part 6

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